F3 Knoxville

Shamrock – Walls of Jericho

Shamrock

THE SCENE: So humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Mountain Climbers – IC – 15 – 4 count 

Cobra stretch 

Tie Fighter 4 CT x 10 each

Smurf Jacks – 20

Cherry Pickers x5

1-2-3 MerkBurpee (Wide-Standard-Tri) x 3 

THA-THANG:

Mosey to the CMU pile 

Grab a CMU – I set out 4 extra CMUs with a rope around 2, with 2 more stacked on top. 

Form a large circle for the Walls of Jericho

Round 1

1 man will walk backwards dragging 4 CMUs around the full circle, during which the rest of the men will:

Curl CMU AMRAP until the 1st man makes it back to their spot

Smurf jacks AMRAP while the next man drags the quad CMU around, 

  • 1-2-3 MerkBurpee (Wide-Standard-Tri) AMRAP
  • Start back over with Curls, then Smurfs, then 1-2-3 MerkBurpees. 
  • We had 11 men so this took a while

Round 2

Once everyone has had a turn we do it again, but with 3 different exercises. 

  • Jumping Spiders – AMRAP
  • Bobby Hurly – AMRAP
  • Tricep CMU – AMRAP

Round 3

  • CMU Twinkle Toes “Heavy Twinkie”- AMRAP
  • Alternating CMU Merkins – AMRAP
  • Bench press while doing flutter kicks “Flutter Press”? – AMRAP

We made it through all 3 rounds and had 5 minutes to burn at the retention pond gully. We ran up and down twice and did some long planks

 

MARY:

Dealers choice – BBS, Merkins, V-ups, flutter kicks

COUNT-OFF & NAME-O-RAMA
11 men – Nature Boy, Osteen, Fabio, Crawl Space, Pom-Pom, Waxjob, Betty, Dumpster Dive, Curry, Mermaid, Anchorman, 

CIRCLE OF TRUST/BOM:

Resolution and Review 

Resolution – a firm decision to do or not to do something. Sound like a Yoda quote. 

From the devotions from Thomas a Kempis a 14th century Christian 

“In the morning make a resolution and in the evening examine yourself on what you have said this day, what you have done and thought, for in these things perhaps you have offended God and those around you. “

An example for a resolution to start your day – Pray that God would help you to consider others throughout the day more than yourself. Pretty easy to sit in bed at night to rewind and playback parts of your day. Was I self serving today or did I serve others? 

In the same devotional Thomas says “Just men depend on the grace of God rather than on their own wisdom in keeping their resolutions.”